Adarq.org

What do you do differently nutritionally-wise vs. your "regular" diet?

Nothing! 
Diet rules and composition is exactly the same, always. What changes is the total calories. My TDEE is around 2000 , 2500 at gym days, 3000 at cardio days. So now i eat something around -500/700 on cutting days ( cardio and nothing ) and +500/700 on gym days. When i cut, i change gym days to maintenance. When i bulk i change cardio/nothing days to maintenance. That is all, quite simple.

---

20 September 2014

Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #9

HIGH BAR PAUSED FULL SQUAT:
10@75kg
10@70kg ( -5 kg )
10@65kg ( -10 kg )
10@60kg ( -15 kg )
-Adjustment #1 : Moved volume squats to Saturday as planned, to build my schedule around fresh bball day ( Thursday ).
-Adjustment #2 : Tried lower weights and filmed them, i gotta go back, 65kg was better form, deeper, longer pause. 60kg was way too easy. 70kg is a good compromise  but i will go back to 65 to build up from an ultra-solid base.

CHINUPS:
10@BW
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
-Good progress, was 1.5kg heavier than last week too.

DIPS:
10@BW
10@BW
10@BW ( +1 rep )
9@BW
-Great. Found the mechanics to make them chest dips,  leaning back on descent, was not achieving that well.
I mean doing this : http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
Instead of this : http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html

LEG PRESS CALF 'RAISE':
10@200kg ( +20 kg )
10@220kg ( +20 kg )
10@240kg ( +10 kg )
-Great. 240 was too challenging though. 220 seems a good load to go for 3x10 and build up from there.

Nice. Do you do it "by ear" (nothing really calculated, just eat less) or do you calculate stuff?

I calculate. But not like counting each gram etc. My diet choices are pretty steady so I know their cals. So I can easily count. Switching to intermittent fasting style made it even easier, just 2.meals to calc.
Well, to be honest i know a bit more than my normal diet choices, I know the nutritional data of mostly anything I might eat. But I am also lucky to have extremely good memory, I remember everything without even trying.
Anyway, make a list of all the things you normally eat and then learn how much cals/protein they have. Not per 100gr or per ounce, calculate and learn the portions u eat. Glass of milk, plate of food, slice of bread, spoon of nutella etc. If you memorize those the whole thing becomes much easier. Having a structured diet with specific menu choices helps too, both for counting and for keeping it clean and controllable.
Hope it helps.

Fair points.
The solution is , the exact 'species' does not really matter. There are 10 million types of cheese, but more or less they are the same. All the full cheeses in the world are around 50% fat, 25g protein per 100g. And a normal side-dish portion ( a thin slice, 4-5 inches long ) is around 80g. So there you go, count around 250kcals and 20g protein for that, if it is more or less than that, do the maths. Same for chicken, or veal, pork, whatever. Clean ( no fat ) meat will always be around 150klals / 25% protein per 100g. Normal portion is around 150g. If it is a steak, add 200-250kcals for the fat if you eat it. If something is fried , +300 per dry roasted portion version. Breads, million types of breads. Fuck it, a normal slice of bread will always have around 80kcals.
Now for the domestic foods, that is harder. Here the salvation came when fitness and diet became popular, 'trendy', so many domestic calorie-counting sites emerged that have all local recipes logged, and they have the 'standard portion' kcals too. So that soup your mom does, there is a standard recipe for that. Maybe everyone does it a bit different and some have more fat or others less meat, but you can get a good approximation from those sites. Generally speaking, a not-too-fat soup will be 300-350 kcals per dish, added fat ( oil, meat fat etc ) may bring it to 500-600. If there are no such Romanian sites, you will have to do it the hard way, see what your mom put there in what quantities, do the math, divide it by the plates it gave and you have another 'standard plate kcal' logged.
The whole thing is a bit frustrating in the beginning but you will get a good feel of it very very soon and you will be making the calculations without even trying, watching a plate on the table you will think "hm, normal size meat, 200kcals, half portion rice, around 50g, 200kcals, 2 slices of bread, 150kcals,  double cheese portion , oops, much, 500kcals, total 1050, done".
Of course, this method is not 100% accurate. But it is 90% accurate with 10% the trouble. And that 10% of accuracy loss does not make a difference when we are talking about 20 to 30% deficits or or surpluses. If you want to be 100% accurate, then the only way is to count each and every gram of what you ate. Not worth the trouble imho, but still evidently the only 100% accurate method.

Haha, and that was the as-simple-as-it-gets version. You can always try without counting, it may take a bit longer to regulate but it can still work, i suggested to you a method to do it ( along with the one i analyzed above ) a couple of months ago:

But how exactly do you cut if you don't want to count calories?

Quote from: vag on August 07, 2014, 08:59:05 am

I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days. Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.
EDIT: Hm, you can do it in another way. Don't count shit. Reduce the portions you eat. Don't reduce the protein sources, only the carbs/sugars/fat. For example when eating meat with rice, eat half the rice of the normal portion. When you attack nutella, eat half the box instead of all. Try to have a consistent plan ( same foods each week ) so you can have the same caloric income every week. Keep this for 2-3 weeks, see what happens to weight, readjust ( eat a bit more if you lost too much, eat some less if you didn't lose enough ). You'll find a nice balance fast and easy that way and never count shit.

Anyway.

21 September 2014

Bodyweight@session : n/a
Soreness : quads
Injuries/aches : none

1,5 hours of bball skill stuff.
No interval stuff, just wanted to work my skills and get a good recovery blood flow.
Feeling very good endurance-wise, light on feet etc. Love it.
Also, although quads were totally no-go from volume-squatting yesterday, jumps were very bouncy and effortless. SLRVJ layups were very high for my standards ( touching rim after layup, which is huge for me ) and DLRVJs i was getting 10'5''(30'') repeatedly. Sweet!

22 September 2014

Bodyweight@session : 83.5kg , looks like i am stabilizing here
Soreness : quads 'stiff'. some calves and glutes soreness
Injuries/aches : none

GPP PHASE - Workout #10

ROMANIAN DEADLIFT:
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
-Grip is catching up fast as expected. No probs at all today.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Same load, better control. Quads un-recovered, absorbing the step was hard, rising was very easy.

PAUSED BENCH PRESS:
10@52,5kg
10@52,5kg
10@52,5kg
10@52,5kg ( +1 rep )
-Nice but hard.

PULLUPS:
10@BW
10@BW
9@BW ( +1 rep )
7@BW
-Very very hard.

STANDING CALF RAISE MACHINE:
-Run out of time, went at gym too late and they had to close. FML.

Like we even thought Doge wouldn't appear here...

25 September 2014

Bodyweight@session : n/a
Soreness : stiff quads, sore biceps, triceps, shoulders, abs
Injuries/aches : none

1.5 hours full court basketball.
Meh, fail. Something was off, i was feeling sluggish. Running slower, jumping lower, getting tired sooner.

Wow

Such tightness

Much rolling

Pure pain

Wow